The Blog

Fuel Your Muscles Before and After Exercise

Fuel Your Muscles Before and After Exercise! What you eat before and after exercise has a huge impact on your results.
Think about that.

You could be doing intense workouts, pushing yourself hard in the gym, but then eating all the wrong foods that keep your body looking the same.
I don’t know about you, but if I’m going to put in all that effort in the gym, I certainly don’t want my results hijacked by poor nutrition.

Transforming your body comes down to two simple parts: 1) consistent, challenging exercise and 2) balanced, proper nutrition.
When you skip on the balanced, proper nutrition, you cheat yourself out of the sculpted physique that you should have.
The food you eat prior to and following exercise plays a key role in the overall success of your workout. What you eat and when you eat can either help you burn more calories and build more muscle or it can hinder your weight-loss and muscle-mass goals.

Here’s how it works. Your body gets energy from the carbohydrates you eat. Carbohydrates are converted to glucose, and unused glucose is then converted to glycogen, which is stored in your liver and muscles. During intense exercise, your body uses up this stored energy. Not having a store of energy, your body can’t function at its potential. Healthy pre- and post-workout foods provide your body with the glycogen needed to fuel your muscles during aerobic and anaerobic exercise.

Pre-Workout Fuel. Many people find that exercising first thing in the morning works best for their schedule. For some, this means heading to the gym on an empty stomach. Unfortunately, when you exercise with your body’s “gas tank” on empty, your body will start to take the amino acids from your muscles and convert them to the glucose you need for energy. Therefore, instead of burning fat, you may actually break down your muscle! This is the opposite of what you want to do. In order to burn fat, you need to fuel up with something nutritious an hour to an hour and a half before working out. This gives your body enough time to digest the food and make the energy available for exercising.

Good examples of healthy pre-workout meals or snacks to give your body the energy it needs to exercise include high-fiber cereal with skim milk, a two- to three-ounce turkey breast, a low sugar energy bar, banana, poached egg with whole-wheat toast and grapefruit, or a lean turkey burger. Don’t have time to eat a meal before exercising? You still need to eat something. A quick way to give your body immediate energy is to eat a simple carbohydrate such as fruit or juice in a protein drink or shake 15 to 30 minutes prior to working out. And avoid heavy meals before exercising, as these large meals may slow you down and make you feel sluggish during your routine.

The combination of food to eat before a workout should contain complex and simple carbohydrates, fiber, and low-fat protein to give you energy, keep you feeling full, and help regulate a normal blood sugar level. Try to make sure each pre-workout meal or snack contains this combination of nutrients. Not having the right amount of carbs for energy will hinder your ability to burn calories, build muscle, and exercise to your full potential. Replenish Post-workout. The goal of post-workout nutrition is to help muscles rebuild and strengthen following the stress and loss of glycogen they experience during exercise. To replenish energy stores, your muscles need protein and carbohydrates within half an hour to an hour and a half following exercise.
Examples of a post-workout snacks and meals include a four- to six-ounce turkey breast and brown rice, a green salad with grilled chicken, or a smoothie with fresh fruit and low-fat yogurt.

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Monica McClatchey

Physical Therapist & JJF Elite Trainer

Degrees/certifications/specialties:
MS in Physical Therapy/FiTour advanced personal training certification/geriatrics, orthopedic injuries.
I’ve always been passionate about health and fitness, and in particular, encouraging others to adopt a healthy lifestyle. So, in 1995, I left my career as an Engineer to pursue a career in Physical Therapy. I have worked in the medical field as a Physical Therapist since 1997 and have also intermittently personal trained. I enjoy teaching others how to improve their quality of life through functional exercise and training to improve balance, flexibility and muscular imbalances. I am extremely excited to be a part of the JJF team and their pursuit to change lives. As a trainer, I am committed to a continuous pursuit of learning that will enable me to better train clients, encourage them during their struggles and celebrate their victories toward a healthier lifestyle.

Tiffany Leyva

Brand Ambassador & Elite Personal Trainer

My name is Tiffany, I am married to Jesse James Leyva and proud to work alongside him and our amazing team at Jesse James Fit and Outlaw FitCamp!
I joined Jesse James Fit as a client in April 2010. Having lost 40lbs on my own at the time I knew I needed help keeping the weight off and I was ready for a new fitness goal. I had a bucket list item to enter a bodybuilding competition and needed the right coach to help me achieve this. Jesse was that coach and then some, he helped me place 3rd in the U.S.A competing in women’s physique. To this day I am still a client and understand what it takes to lose the weight and keep it off. Having going from unhealthy to top athlete my passion is to help other women reach for their highest potential. I’ve also spent 17 years as a hairstylist. While going through my own transformation I wanted to help women feel great from the inside out instead of the outside in. In 2014 I closed my salon to help with the growth of Outlaw FitCamp, Jesse James sister company. Today I assist our team with content, programs and coaching clients to reach their absolute best while delivering up-to-date, helpful programs, tips, tools and methods. Jesse James Fit changed my life and I get to serve others by paying it forward, it’s not a job it’s now become my passion.

Vicki Johnson Carter

Elite Trainer

My name is Vicki. I’m 44, have 4 wonderful children, and currently reside in Flower Mound.
My passion for health & fitness came later in life, but I was always involved in sports and activities growing up.

In 1999 I was hit by a drunk driver and left in a wheelchair. I was told that I would never walk again. The next two years, I laid in bed or in a fixed-leg, extended manual chair with external fixtures, so that my legs could heal. During this time, I went from 180 lbs to over 400 lbs.

In 2012, I made the decision to change my life and vowed to never look back. My daughter was training at JJF during this time. Jesse would always pick at me and ask… When are you going to start training? Being 445 lbs in a wheelchair just didn’t sit right with me, so I decided I’m going to do this, regardless…whatever it took. I started training, and over the next 3 years I lost 310 lbs, had excess skin removed and underwent double-knee replacement with some reconstruction.

By January 2015, I was up and walking for the first time in nearly 16 yrs. Over the next year my passion for health and fitness was so deep, I decided to become a personal trainer.My passion is wanting to help others who think they don’t have a choice. Yes, you do have a choice…. it’s all about changing your mindset. I would love to meet you and help you find yourself again–to find your why and achieve your goals. Healthy never felt so good!

Sally Hawkins

Administrative Assistant/Accounts Payable

By the time you reach 60, you have heard about and tried just about every “diet” and every exercise “fad.” The one phrase that resonates through each diet and exercise gimmick has always been, “change your lifestyle.” I guess we are not willing to accept such a simple phrase as THE game changer, until you are fortunate enough to encounter Jesse James Fitness. My first meeting with Jesse was simple and to the point – you can change your life if you change your lifestyle. I came in frustrated with my life, my weight, my body, and my spirit. JJF quickly gave me a plan that we could work together. Jesse taught me how to ‘feed’ my body to boost my metabolism, develop lean muscle, and lose unnecessary fat. Easy? No, not at first. Successful? Absolutely! In addition, life did get better and a healthy lifestyle became the “norm” not the “exception.”

I found the fitness environment so motivating and JJF such a warm, giving group of individuals, I decided to add to my “bucket list” of Sally “to-do’s by age 60!” Jesse needed office help, and I needed Jesse, so we quickly formed a bond not only on the studio floor but also in the office. Having graduated with two degrees from UNT and worked in corporate America for the better part of 40 years – what a thrill to be involved in a true passion, where I can not only workout but “work for” others helping me gain a healthy lifestyle!

Changing my life for myself has been a game-changer for me. It allows me to devote real quality time not only with my husband of 40 years but also my three grown children and two adorable grandsons! There may not be a a “real” fountain of youth, but in my mind, Jesse James Fit comes pretty darn close!

Richard Hatcher

Elite Trainer

My life experiences have taught me the value of health and fitness. I am driven to help others by sharing my experience to effect positive changes that result in a better quality of life.

I have traveled the ‘weight loss road’ to reach greater stamina and endurance. Even though I had a career as a U.S. Navy Rescue Swimmer and had studied martial arts, I gained too much weight. Adopting a healthy lifestyle certainly changed and enhanced my quality of life! I lost over 100 pounds to reach my current healthy weight.

I am passionate about health and fitness, and I am committed to lifelong learning, so I can provide others with the most current training in order to help them reach their desired fitness goals.

EDUCATION/CERTIFICATIONS:

B.S. Management

M.S. Human Resource Management

Certified Personal Trainer – Cooper Institute

Biomechanics of Resistance Training – Cooper Institute

Cooper Institute: Nutrition for Health & Fitness.

SPECIALTIES:
Strength and Conditioning, Pre-military, Weight Loss

Lee Seale

Elite Trainer

I’ve known Jesse for over 20 years, and I was his guide and mentor into proper training and fitness. He has now paid me back in return by hiring me and allowing me to share my experience and wisdom with others.

I am extremely fortunate to have a job I love, and since being here, I have helped my current clientele with weight loss, nutrition and their self-esteem, which has strengthened their overall outlook on life and has become more positive. I have been married over 20 years to Timberly Seale. I have a daughter, Brylee, who’s five years old. I enjoy Lego building when I’m not training or working out. As a family, we enjoy going on long walks and are actually right now getting our new house squared away.

ISSA certified

AFFA certified

CPR/AED certified

Associate in Arts & Science

Graduate of UTA with a Bachelor of Science in Kinesiology

1995 North Texas, 1st Place Novice Division

1996 Red River Classic, 2nd Place Open Division

Joined JJF in January of 2016

Cathy Daniels

Elite Trainer

Thanks to my loving husband, I left corporate America to follow my dreams and passion to become a personal trainer. Fitness has always been a big part of my life. I have been in the fitness industry for over 10 years and have developed a deep understanding of the various aspects of fitness. I have trained with professional and amateur fitness enthusiasts. I have also competed in, placed and won various figure competitions.

My philosophy is simple; stay focused, eat clean, train hard and you will achieve your goal. Good nutrition begins with making healthy daily food choices, but the foundation of good nutrition is consistency in choosing healthy food and living a healthy lifestyle every day. Healthy eating can’t just be a temporary “diet” or “program.” It has to be a way of life.

My favorite things to do when I am not training are cycling, strength and conditioning, running 5k races with my husband and sharing quality time with my family and friends.

As your trainer, I will monitor your progress, develop and modify programs as needed. I will help you set attainable goals and measure your progress toward them, empowering you to reach long-term strength and performance improvements through accountability. I realize that is not always easy, so you may need that extra coaching. I will be there for you!

CERTIFICATIONS:

FitTour PT

FitTour Senior Fitness Specialty

SPECIALTIES:
Weight Loss, Strength & Conditioning, Group Training

Kay Simms

Elite Trainer

Good health is a blessing not to be taken for granted! I have had the privilege of working with Jesse Leyva since 2006, sharing our passion for people, health, and changing lives. My goal is to serve every client with love, energy, passion, and commitment to lead them too happier, healthier lives. I am fascinated by exercise physiology, body mechanics, and the function and impact of nutrients on the body. Years of education and experience allow me to evaluate and address clients’ individual needs to improve their quality and enjoyment of life. I have also lived a health journey of gluten and lactose intolerance, lymphatic colitis, and progression to leaky gut syndrome and many food allergies. This experience allows me to serve a growing population of clients with digestive and autoimmune issues as they seek to make appropriate nutrition/lifestyle adjustments to manage and heal. In addition to training, my husband Drew and I also work behind the scenes as partners of Jesse James Fit and Outlaw Bootcamps. We also enjoy traveling and exploring ethnic restaurants. If I am not at the studio, you will find me on the tennis court playing hard!

Jesse James Leyva

President & Elite Trainer Jesse James Fit & Outlaw FitCamp

Changing and TRANSFORMING lives and families is what Jesse is all about. Passion, discipline, hard work, and love have shaped Jesse’s fitness career; and he has instilled these into thousands of clients over the years. Because all aspects of wellness are important and connected, Jesse coaches his team of trainers to help all clients realize that they can do much more, beyond what they ever thought possible, by teaching them to appreciate the small changes made every day to yield success.

As an expert in the fitness industry for more than 15 years, Jesse recognized the need for a fitness facility environment where people could be people and have a sense of belonging, regardless of age, size, shape, or goals. He responded to this need by creating an experience that focused not just on firm muscles, but on a healthy body, mind, and change of lifestyle. His uncompromising love for people and their well-being, with high energy and personalized attention, has escalated into a place unlike any other fitness establishment.

Jesse is a master of exercise technique and training methods. He has developed a unique, efficient system of fitness training that guarantees results SAFELY and EFFECTIVELY, which has helped him build one of the top personal training studios in the country.